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  6. Feta vs. Monterey Jack

Feta vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between feta and monterey Jack

  • Feta is richer in vitamin B12, vitamin B2, vitamin B6, vitamin B5, and vitamin B1, yet monterey Jack is richer in calcium, phosphorus, and vitamin A.
  • Daily need coverage for vitamin B12 for feta is 36% higher.
  • Feta contains 10 times more vitamin B1 than monterey Jack. Feta contains 0.154mg of vitamin B1, while monterey Jack contains 0.015mg.
  • Monterey Jack contains less sodium.

Food types used in this article are Cheese, feta and Cheese, monterey.

Infographic

Feta vs Monterey Jack infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more ManganeseManganese +154.5%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +51.3%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +10.8%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -34.6%
~equal in Copper ~0.032mg
~equal in Zinc ~3mg
~equal in Selenium ~14.5µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Feta
Feta
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +926.7%
Contains more Vitamin B2Vitamin B2 +116.4%
Contains more Vitamin B3Vitamin B3 +965.6%
Contains more Vitamin B5Vitamin B5 +360.5%
Contains more Vitamin B6Vitamin B6 +436.7%
Contains more Vitamin B12Vitamin B12 +103.6%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +58.4%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin KVitamin K +38.9%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Feta Monterey Jack DV% diff.
Vitamin B12 1.69µg 0.83µg 36%
Vitamin B2 0.844mg 0.39mg 35%
Vitamin B6 0.424mg 0.079mg 27%
Calcium 493mg 746mg 25%
Protein 14.21g 24.48g 21%
Saturated fat 14.946g 19.066g 19%
Phosphorus 337mg 444mg 15%
Vitamin B5 0.967mg 0.21mg 15%
Fats 21.28g 30.28g 14%
Sodium 917mg 600mg 14%
Vitamin B1 0.154mg 0.015mg 12%
Monounsaturated fat 4.623g 8.751g 10%
Vitamin A 125µg 198µg 8%
Vitamin B3 0.991mg 0.093mg 6%
Calories 264kcal 373kcal 5%
Folate 32µg 18µg 4%
Polyunsaturated fat 0.591g 0.899g 2%
Magnesium 19mg 27mg 2%
Potassium 62mg 81mg 1%
Carbs 4.09g 0.68g 1%
Vitamin K 1.8µg 2.5µg 1%
Vitamin D 16IU 22IU 1%
Zinc 2.88mg 3mg 1%
Iron 0.65mg 0.72mg 1%
Manganese 0.028mg 0.011mg 1%
Vitamin D 0.4µg 0.6µg 1%
Vitamin E 0.18mg 0.26mg 1%
Selenium 15µg 14.5µg 1%
Net carbs 4.09g 0.68g N/A
Cholesterol 89mg 89mg 0%
Sugar 4.09g 0.5g N/A
Copper 0.032mg 0.032mg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.2mg 0.315mg 0%
Threonine 0.637mg 0.871mg 0%
Isoleucine 0.803mg 1.519mg 0%
Leucine 1.395mg 2.344mg 0%
Lysine 1.219mg 2.037mg 0%
Methionine 0.368mg 0.641mg 0%
Phenylalanine 0.675mg 1.289mg 0%
Valine 1.065mg 1.635mg 0%
Histidine 0.397mg 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +501.5%
Contains more WaterWater +34.7%
Contains more OtherOther +46.5%
Contains more ProteinProtein +72.3%
Contains more FatsFats +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +89.3%
Contains more Poly. FatPolyunsaturated fat +52.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.